I do 2.5 minutes (compound), 1.5 minutes (isolation) and 2 minutes for secondary compounds (dips, chin ups, etc). I got that info from your June video. Keep it up!
Before watching. 3-5 for heavy compounds (squats,weighted chins,deadlifts...) 3mins for supplemental lifts (pause bench,pause squat...). I always do accessories in a giant set fashion (not rushing from one excercise to the next. Probably waiting 20-30secs before moving to the next )
Hey, isn’t it kinda contradicting that in one of the studies the tricep growth was smaller in the short rest intervals whilst in the second study tricep growth was bigger with long rest intervals
Good point. This was likely because of the exercise used in the study. The study which found greater growth with longer rest used only compound lifts in the training protocol, while the short-rest study used isolated tricep training. I have made a video on why these outcomes may be seen, which you can check out here th-cam.com/video/EttR7PVAN_U/w-d-xo.html
As always the hybrid solution might give you most bang for your bucks f.e. doing 1 session with long rest and 2 sessions with short rest, also longer rest on compounds, and shorter rest on isolations. I am a fan of considering the ressource TIME into a fitness regimen, that is especially important for recreational- and amateur lifters like most of us are.
So we wanna make sure that the local muscle is alway the limiting factor. So when cardiovascular system, accessorie muscles and systemic fatigue recovered we can start a new set.
For compound exercises i start my next set when the breathing returns to normal and i feel ready to go. For isolations i don't like to rest too long usually between 30-45 seconds. But there is an issue with isolations suppose for bicep curls i got 16 reps in the first set. If i rest 30 seconds i will get 10 reps in the next set but i can still feel the tension in my biceps. Is that ok or should i rest more to get more reps?
I love to do cluster sets for my compound lifts because I like to lift heavy weight and I want to lift within the 6 to 12 rep range, so I simply rest in between each rep so that I am at 2 RIR for each rep and I stop when I reach 6 reps. I then lower the weight and complete the same process, except this time i try for 7 or more reps. I continue this process until i either hit failure or I hit 12 reps within a set. Then when I do my isolation lifts, i am normally pressed for time, so I lower my rests to be as minimal as possible, to maximize the metabolic stress.
There was one study in which they compared 3 sets of 3 minutes rest and 5 sets of 1 minutes rest the hypertrophy response at the end was similar in both groups so we can say as soon as volume is same rest periods doesn't matter much one can do either 12 sets per week with 3 minutes rest or 20 sets per week with 1 mintues rest the results at the end will be similar anyways
Hey Peter Most of the research compares consistently short to consistently long rest periods. Some research has suggested if you use interset rest periods as a way to progressively overload you can achieve similar hypertrophy (even with compound lift) for eventually small rest periods 30s compared to longer 2 min rest periods
The main implication are for prescriptions for those who are time poor but do not want to reduce time at the expense of size and those who may get sore joints and are sensitive to high loads or high volume load...allows them to increase size without increasing weight or reps
Thank you for all these golden nuggets of knowledge! The summary charts at 10:30 are incredibly valuable. Great job
cheers, glad it was helpful 👍
I do 2.5 minutes (compound), 1.5 minutes (isolation) and 2 minutes for secondary compounds (dips, chin ups, etc). I got that info from your June video. Keep it up!
Nice! Sounds solid 👍
Before watching. 3-5 for heavy compounds (squats,weighted chins,deadlifts...) 3mins for supplemental lifts (pause bench,pause squat...). I always do accessories in a giant set fashion (not rushing from one excercise to the next. Probably waiting 20-30secs before moving to the next )
Nice, definitely makes sense 👍
Hey, isn’t it kinda contradicting that in one of the studies the tricep growth was smaller in the short rest intervals whilst in the second study tricep growth was bigger with long rest intervals
Good point. This was likely because of the exercise used in the study. The study which found greater growth with longer rest used only compound lifts in the training protocol, while the short-rest study used isolated tricep training. I have made a video on why these outcomes may be seen, which you can check out here th-cam.com/video/EttR7PVAN_U/w-d-xo.html
As always the hybrid solution might give you most bang for your bucks f.e. doing 1 session with long rest and 2 sessions with short rest, also longer rest on compounds, and shorter rest on isolations.
I am a fan of considering the ressource TIME into a fitness regimen, that is especially important for recreational- and amateur lifters like most of us are.
Definitely some important considerations here ⬆️
So we wanna make sure that the local muscle is alway the limiting factor. So when cardiovascular system, accessorie muscles and systemic fatigue recovered we can start a new set.
Yes exactly 👍
For compound exercises i start my next set when the breathing returns to normal and i feel ready to go.
For isolations i don't like to rest too long usually between 30-45 seconds.
But there is an issue with isolations suppose for bicep curls i got 16 reps in the first set. If i rest 30 seconds i will get 10 reps in the next set but i can still feel the tension in my biceps. Is that ok or should i rest more to get more reps?
Yes, that is fine. You can also the load each set for isolations if rep ranges drop too low 👍
I love to do cluster sets for my compound lifts because I like to lift heavy weight and I want to lift within the 6 to 12 rep range, so I simply rest in between each rep so that I am at 2 RIR for each rep and I stop when I reach 6 reps. I then lower the weight and complete the same process, except this time i try for 7 or more reps. I continue this process until i either hit failure or I hit 12 reps within a set. Then when I do my isolation lifts, i am normally pressed for time, so I lower my rests to be as minimal as possible, to maximize the metabolic stress.
Makes sense to maximise time efficiency in the gym 👍
There was one study in which they compared 3 sets of 3 minutes rest and 5 sets of 1 minutes rest the hypertrophy response at the end was similar in both groups so we can say as soon as volume is same rest periods doesn't matter much one can do either 12 sets per week with 3 minutes rest or 20 sets per week with 1 mintues rest the results at the end will be similar anyways
Yes, that seems to make sense. Can you link the study? 👍
+you can maybe say long rest periods may be more suitable to lower rep ranges while short r.p more suitable to higher rep ranges
Yes, that could be the case for some exercises, but not all 👍
@@FlowHighPerformance1 yup👍
Hey Peter Most of the research compares consistently short to consistently long rest periods. Some research has suggested if you use interset rest periods as a way to progressively overload you can achieve similar hypertrophy (even with compound lift) for eventually small rest periods 30s compared to longer 2 min rest periods
Interesting thought. Yes, I think this makes sense 👍
The main implication are for prescriptions for those who are time poor but do not want to reduce time at the expense of size and those who may get sore joints and are sensitive to high loads or high volume load...allows them to increase size without increasing weight or reps
@@alvinkan3940 definitely a viable method of progressive overload for those purposes 👍
This is so useful i just started powerlifting thanks 😀
No problem, glad it was useful 👍
Hello !!! Can you explain group training sessions? Like functional, CrossFit, etc ?????
What do you want to know about them?
@@FlowHighPerformance1 First of all you are great for replying to everyone...didnt expect that... Maybe some basic programming
Will definitely consider it for future videos 👍
Hey i love your video !
I want to make a video look like this and can you please show me how to ?
How would you like me to show you?
@@FlowHighPerformance1 Yes i wonder if i can make a animation like this with PowerPoint ?
Yes, I use PowerPoint for all my videos 👍
@@FlowHighPerformance1 thanks you so much! By the way great videos
No problem, Cheers 👍
thanks for the knowledge !!
No problem 👍
Great video as always
Cheers 👍